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If you think that yoga is only good for relaxation and a few light stretches, it's time to change your perception of this ancient discipline. Some yoga poses are designed to challenge the body through strength, balance and agility training. Performing the poses in a flowing sequence -- also called a vinyasa -- will add a cardio spin on the yoga routine that can help you to burn the calories necessary to shave fat away from your body.

Sun Salutations

Sun salutations stretch and strengthen the entire body, while adding an extra calorie burn. A traditional sun salutation links several yoga poses together in a flowing sequence so the body moves continuously. To practice a basic sun salutation, stand up tall at the top of a yoga mat. Inhale and circle your arms overhead, exhale and hinge at the waist, folding forward. Bend your knees and touch your palms to the floor. Inhale and step back to a high pushup position. Exhale and bend your elbows close to your sides, lowering yourself down to the floor. Press your palms into the floor and inhale as you curl your head, shoulders and upper chest off the floor. Tuck your toes under, exhale, and press your hips up and back into downward-facing dog. Step forward into a forward bend. Inhale and circle the arms upward, coming back to a standing position. Perform five to 10 rounds of rapid sun salutations.

Down-Dog Splits

Down-dog splits takes the alignment of a traditional downward-facing dog and turns the intensity up a notch. To perform down-dog splits, position yourself on all fours. Align your palms under your shoulders and press your palms into the floor. Tuck your toes under and press your hips up and back. Align your head in line with your spine. Inhale and extend your right leg straight up toward the ceiling, as high as you can lift it. Keep your toes pointing toward the floor. Exhale and lower your right leg back to the ground. Switch legs and repeat 12 to 15 times on each leg.

Down-Dog Moutain Climbers

Down-dog mountain climbers are an active twist on a traditional static downward-facing dog pose. Adding the mountain climber movements allows you to increase the calorie burn while stretching your entire body. To perform down-dog mountain climbers, start in downward-facing dog with your palms pressing into the mat and your hips pressed up and back. Bend your right knee and pull the knee in toward your chest. Extend your right leg back to the starting position, as you pull your left knee into the chest. Alternate drawing your knees into your chest, as if you were running up the side of a mountain. Perform one to five minutes of down-dog mountain climbers.

Dolphin Plank Pose

Dolphin plank is the challenging cousin of plank pose that requires you to use your core strength to keep your bodyweight lifted and straight. To perform dolphin plank, position yourself on all fours. Lower your forearms to the floor -- elbows directly under you shoulders -- and interlace your fingers into a fist. Step back with both feet until you are balancing on your toes. Create one long line along the back of your body by drawing your belly button in toward your spine. Hold dolphin plank pose for as long as possible, up to three minutes.

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About the Author

Nicole Carlin is a registered yoga teacher. Her writing has been published in yoga and dance teacher training manuals for POP Fizz Academy. Carlin received a Masters of Arts in gender studies from Birkbeck University in London and a Bachelors of Arts in psychology from Temple University, Philadelphia.